The Science of Breaks: Why Taking Breaks Is Important
Estimated reading time: 6 Min
Science suggests taking a break is important. This post explores why taking breaks is important.
Imagine this: You’re deep into your work, typing away, when suddenly, you hit a wall.
Not literally, of course, but a mental block so dense that it feels like you’re wading through treacle.
Sound familiar?
It’s a common scenario that many of us face, often pushing through in the belief that perseverance equals productivity.
However, science suggests a counterintuitive solution: taking a break.
Far from being mere time-outs, regular breaks are scientifically proven strategies that can significantly boost our productivity and creativity.
They’re not just beneficial; they’re essential for optimal brain function and overall health.
Why taking breaks is important
The answer lies in the psychological and physiological makeup of our brains.
When we switch from focused work to taking a break, we activate different parts of our brain, allowing the parts we’ve been using to rest and recover.
This switch can lead to improved memory consolidation, as our brains subtly shift from learning or working mode to a state that processes and embeds new information.
Studies, such as those from the Draugiem Group using the DeskTime productivity app, have found that the most productive employees are those who take regular breaks—specifically, 17-minute breaks after every 52 minutes of work.
Moreover, breaks can significantly reduce stress by lowering cortisol levels, thus safeguarding our mental health. Creativity, too, gets a substantial boost during downtime.
A study from Stanford University showed that walking, even on a treadmill, can increase creative output by an average of 60%.
Breaks give our brains the opportunity to wander, leading to the formation of new connections and ideas.
Types of Breaks and Their Unique Benefits
- Active Breaks
Just standing up from your desk and stretching for a few minutes can get the blood flowing, delivering more oxygen to your brain and improving mental clarity. Engaging in brief physical activity, like a short walk or a quick yoga session, can further enhance cognitive function and physical health. - Mental Breaks
Activities such as meditation, daydreaming, or even doodling can help reset your brain. I use mindfulness. These activities reduce the usage of the prefrontal cortex, which is responsible for decision making and focus, allowing this part of the brain a much-needed rest. - Social Breaks
Chatting with colleagues or friends, even if just for a few minutes, can boost your mood and reduce stress. Social interactions increase levels of the hormone oxytocin, which reduces anxiety and induces a feeling of calmness. - Nature Breaks
Spending time in nature, or even just looking at green spaces, can restore attention and relieve mental fatigue, especially when combined with mindfulness. According to research, natural scenes engage the brain in a different, more relaxed mode, which can lead to improved focus and lower stress levels when you return to work.
How Regular Breaks Can Boost Productivity
Taking regular breaks might seem counterproductive, but the evidence suggests otherwise.
They keep us from reaching that point of diminishing returns where the more we work, the less productive we become.
Think of your brain as a muscle; just like muscles need rest to grow stronger after exercise, your brain needs breaks to rejuvenate.
Strategic breaks can prevent burnout by ensuring that we don’t deplete our mental resources.
Or consider the analogy of a computer needing to reboot; occasionally, your brain needs a similar reset to work efficiently.
By incorporating regular breaks into our workday, we can maintain a higher level of performance throughout the day.
Not only do these pauses prevent cognitive fatigue, but they also enhance creativity, problem-solving abilities, and overall job satisfaction.
In summary, the science of breaks is a compelling argument for making them a regular part of our work routine.
By understanding and using the different types of breaks and their unique benefits, we can improve not just our productivity but also our mental and physical well-being.
The Art of Taking Effective Breaks
Guidance on Timing and Making the Most of Break Time
The key to effective breaks is in their timing and execution.
The Pomodoro Technique, for instance, suggests working for 25 minutes followed by a 5-minute break, and then taking a longer break after every four cycles.
This method leverages the natural rhythms of our concentration and fatigue, ensuring we rest before our productivity wanes.
Micro-Breaks vs. Longer Breaks
Micro-breaks, lasting from a few seconds to a couple of minutes, can be incredibly beneficial for immediate relief from screen fatigue or to boost concentration.
These can include stretching, deep breathing, or a quick gaze out of the window. Longer breaks, on the other hand, provide an opportunity for more significant mental and physical detachment from work, allowing deeper relaxation and recovery.
Both types of breaks serve their purpose and should be integrated into your daily routine based on your specific needs and tasks.
Overcoming the Stigma of Taking Breaks
Despite their proven benefits, taking regular breaks can sometimes be perceived as a lack of dedication.
However, this couldn’t be further from the truth.
Many successful individuals and forward-thinking companies recognize the importance of breaks.
Giants like Google have long encouraged employees to take breaks to foster creativity and productivity, offering spaces and activities specifically designed for relaxation and recreation.
Addressing these misconceptions starts with education and leading by example.
By showcasing the positive outcomes of regular breaks on both personal well-being and work output, we can slowly change the narrative around productivity and commitment.
Practical Tips for Incorporating Breaks into Your Daily Routine
- Set Alarms or reminders
Use technology to your advantage by setting reminders to take breaks. Apps that promote the Pomodoro Technique or similar strategies can be particularly helpful. - Plan your break activities
Having a list of go-to break activities can make your breaks more purposeful and enjoyable. Whether it’s a quick walk, a meditation session, or simply a cup of tea, knowing what you’re going to do helps you transition smoothly in and out of break time. - Create a break friendly environment
If possible, dedicate a space in your home or office where you can relax without distractions. Even a small, designated corner can make a difference. - Communicate with your team
If you’re working in a team, communicate your break times to avoid miscommunications and to potentially encourage them to take breaks too.
Summary
The art and science of taking regular breaks are foundational to maintaining not just our productivity but our overall health and well-being
By integrating strategic pauses into our daily routines, we’re not just resting our bodies and minds; we’re also setting the stage for sustained creativity, focus, and energy.
I encourage you to experiment with your break habits, observe the changes in your productivity and mood, and find what works best for you.
Remember, breaks are not a sign of weakness or a waste of time; they are a powerful tool for achieving long-term success.
So, let’s change the way we view productivity and embrace breaks as the essential component they are.
Here’s to working smarter, not harder, and to the many benefits that regular, effective breaks can bring into our lives.
Let’s invest in our success, one break at a time.
Next time you take a break, send me a message in the comments or via the contact form! Remember to share.
🙂
Richard
